Recipes · Tajik · Salads
Shakarob (Tomato and Onion Salad)
One serving has 99 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (37%) and vitamin K (25%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (228 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 160 g Tomatoes, raw
- 60 g Onions, red, raw
- 1 g Salt
- 0.4 g Black pepper
- 2 g Dill, fresh
- 5 g Vegetable oil
Method
- Slice the tomatoes thinly and arrange on a plate.
- Slice the onion into thin half-moons and scatter over the tomatoes.
- Sprinkle with the salt and black pepper and let stand 5-10 minutes so the tomatoes release their juices.
- Scatter with the chopped dill and finish with a light drizzle of the oil before serving alongside plov or grilled meat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 98.9 kcal | 5% |
| Carbohydrates | 12.2 g | |
| Water | 206 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 2.2 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.07 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 5.4 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 0.84 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 36 mg | 4% |
| Copper | 0.13 mg | 14% |
| Iron | 0.73 mg | 4% |
| Magnesium | 25.4 mg | 8% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 57.8 mg | 8% |
| Potassium | 487 mg | 10% |
| Selenium | 0.32 µg | 1% |
| Sodium | 399 mg | |
| Zinc | 0.4 mg | 5% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.23 mg | 5% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 38.5 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.4 mg | 3% |
| Vitamin A | 75 µg | 11% |
| Vitamin C | 28.1 mg | 37% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 22.7 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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